Also known as: in and outs, inouts, seated knee tucks, seated leg tucks, seated core tucks

What is Seated in and outs?

Seated in and outs are a seated bodyweight core exercise where you lean back on your sit bones and alternately draw knees to chest and extend legs out. It targets the abdominal muscles and hip flexors. Difficulty: Medium - suitable with basic core control.

How to Do Seated in and outs

  1. Start seated: Sit tall with legs extended and hands beside hips; engage your core and lean back slightly onto your sit bones while keeping a neutral spine.
  2. Brace core: Draw your navel toward your spine and exhale slightly to brace the abs, maintaining tension to protect the lower back before moving legs.
  3. Draw knees: Exhale as you bend both knees and pull them toward your chest in a controlled motion, avoiding jerky movements or neck tension.
  4. Extend legs: Inhale and slowly extend your legs back out until they hover a few inches above the floor - keep the lower back pressed toward the mat.
  5. Control tempo: Use a controlled 1-2 second tempo each way, avoid swinging or momentum, and stop if you feel pain in the lower back.
  6. Breathe and progress: Breathe steadily, perform 8-20 reps with good form; progress by increasing reps, slowing tempo, or adding a light medicine ball between knees.

Muscle Groups

Core

Description

Commence in a seated position with legs extended straight in front. Engage your core and lean back slightly, balancing on your sit bones. Draw your knees toward your chest, rounding your back. Extend your legs back out, keeping them lifted off the ground. Repeat the movement with controlled precision, emphasizing core engagement. Enhance abdominal strength and endurance through a regular practice of Seated In and Outs.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Seated in and outs?

Seated in and outs strengthen the rectus abdominis, obliques and hip flexors while improving core endurance and pelvic control. Regular practice enhances stability for lifting and calisthenics and trains breathing and intra-abdominal tension when performed with slow, controlled repetitions.

What are common mistakes when doing Seated in and outs?

Common mistakes are using momentum, arching the lower back, letting feet touch the floor, holding your breath, and flaring the ribs. Fix by slowing the tempo, maintaining a neutral spine, bracing the core, and keeping legs elevated within your control.

How can I progress or regress Seated in and outs?

To regress, perform bent-knee tucks, seated knee pulls, or hold a supported lean-back to reduce load. To progress, slow the tempo, increase reps, use a light medicine ball or ankle weights, or advance to V-sits and hollow body variations.